You can think of improving Chino Hills Personal Trainer levels as fine-tuning an engine. Ideally, you want to perform your best, not to mention look and feel your best. By definition, fitness is “the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands.” You want to be able to endure and withstand stress, and you want to live a longer, healthier life. Physical fitness improves the condition of your heart, lungs, muscles and mind. The level of Chino hills gym you are able to achieve depends upon unalterable factors like heredity, age and sex, as well as factors you can control – such as lifestyle habits, exercise and eating practices. TYPES OF CHINO HILLS FITNESS ACTIVITIES:• Cardiorespiratory Endurance: This type of fitness pertains to your body’s ability to deliver nutrients and oxygen to your tissues, as well as to remove waste and toxins from the body. You can achieve this by going for a longer run, taking an aerobics class, cycling, or swimming.

• Muscular Strength: This type of fitness is gauged by your muscles’ ability to sustain repeated contractions and apply force to fixed objects. Pushups, sit-ups, pull-ups, and weight lifting are the best ways to achieve greater strength.

• Flexibility: This type of fitness is the ability to move joints and muscles through a full range of motion. You can improve your flexibility by stretching and doing yoga.

• Body Composition: People’s fitness levels are often judged by their ratio of lean muscle mass vs. fat mass. You can decrease your percentage of body fat by doing all of the aforementioned exercises and eating sensibly.

WAYS TO EFFECTIVELY IMPROVE YOUR OVERALL CHINO HILLS FITNESS:

Exercise programs should include components from each category of fitness. Each workout should begin with a five to ten minute warm-up such as stretching and a slow jog. Similarly, each workout should end with a similar cool-down of stretching and slow walking. At minimum, adults should have two 20-minute sessions using weights to work on their muscular strength. They should also have at least three 30-minute sessions that include push-ups, sit-ups, pull-ups, and weights to work on muscular endurance. For cardio-respiratory endurance, you will need at least three 20-minute sessions of continuous aerobic activity. Ten minutes of daily stretching exercises will improve your flexibility over time.

WANT TO START A CHINO HILLS FITNESS PROGRAM?The best way to ensure you get an adequate amount of fitness into your life is to join a gym program that delivers customized solutions to improve your health and day-to-day life. Visit www.fitconcepts.com for details.

Many people who come to Chino Hills Weight Loss clinics have all sorts of questions about carbs. “My neighbor went on that Atkins diet and had to give up all carbs. Are they really that bad?” someone might ask. “I heard a Harvard study found potatoes make you gain weight,” another person might say. There are many diets that espouse the value of cutting carbs out of one’s diet – at least temporarily – to lose weight faster. However, carbohydrates also deliver a healthy dose of B complex vitamins and fiber that can’t be ignored. WHAT THE STUDIES SAY ABOUT CARBS & WEIGHT LOSS

Most recently, a study came out that shows people can lose more weight if they skip carbs just two days per week. British researchers found that women who gave up carbs two days a week lost an average of 9 pounds, compared to the control group who lost 5 pounds. Women who restricted carbs two days a week also displayed improvement in their levels of insulin and leptin. Instead of eating carbs, they opted for protein and healthy fats. Researchers warn that totally restricting carbs from one’s diet “has the same effect as restricting energy.”

Furthermore, there are many benefits to choosing complex carbohydrates. A 10-year Harvard study completed in 1994 found that men and women who ate high-fiber breads had fewer heart attacks and strokes. Also, the University of Washington reported in 2003 that switching to whole wheat bread could lower one’s heart disease risk by 20 percent because whole wheat bread contains Omega-3 fatty acids helpful at lowering cholesterol.MAKING CARB CHOICES

Chino hills fitness clinics recommend: whole wheat bread, brown rice, wheat flour, wheat crackers. Skip: white bread, white flour, white rice, white potatoes, white crackers. Simple carbs like fruits are good too. Some people may ask, “Well, what about ‘enriched’ products?” Unfortunately, enriched products aren’t as good as whole wheat. Thirty nutrients are removed during the refining process, but only five are added back (iron, niacin, thiamin, riboflavin and folic acid). There is so little fiber added back, that one would have to eat eight pieces of white bread to get the same amount in one piece of whole wheat bread.

WEIGHT LOSS CHINO HILLS CLINIC TIPS ON BUYING BREAD

• Look for “100% Whole Grain” or “100% Whole Wheat” on the packaging.• Skip products that are gimmicks – like “12 grain,” “made with whole grain” or a “good source of whole grain.” These products are better than white / refined bread, but not as beneficial as 100% whole wheat.• Don’t take unscientific claims like “heart healthy.” Instead, look for an FDA-approved label that says something like “may reduce the risk of heart disease.”• Reduced sodium breads and light breads are a smart buy for your health. Double protein is okay too.• Calcium and vitamin D enriched breads are often unnecessary.• Avoid breads that contain artificial sweetener acesulfame-potassium. • Some good brands to look out for include: Pepperidge Farm, Arnold, EarthGrains, Roman, Home Pride, Nature’s Own and Weight Watchers.